Welcome back! Today is all about the gluts, booty, backside, whatever you want to call it! It is getting worked!! It’s so important to have strong gluts, not only for aesthetics (like most people might think) but for overall physical conditioning. You can run faster, jump higher, climb mountains easier, ride bikes farther, the list could go on and on! So start today with this little glut workout.
- Step forward kickbacks: One of my favorites. Start on all 4’s and step one leg really far forward, as close to your hands as possible, and then kick that leg up and back squeezing through those gluts. If you’re aiming for your hands you will get a great workout on your arms and your abs as well. So don’t cheat on this one. Do 24-32 reps per side.
- Side roundhouse kick: I like to do this one on my elbows because you get a little more core work and you give your wrists a break. Lift one leg up and out to the side as high as possible and then just extend and bend from the knee. Make sure it’s true side and not diagonal back. Do 24-32 reps per side.
- Single leg hip lift: On your back with knees bent and feet on the floor lift hips off the floor in a bridge pose then extend one leg up pointing toes towards the ceiling. Really engage through the glut of the leg that’s on the floor and pulse your hips up squeezing through your gluts. Keep this motion controlled and not jerky. Abs should be engaged as well so it doesn’t become a lower back exercise or pain. Do 24 reps each leg.
- Heel squeeze prone: Lay on belly with hands under your forehead, knees bent and heels squeezing together. Lift your thighs off the floor by squeezing your heels together and engaging your gluts. Pulse up here for 24-32 reps. This should not feel like pain in your lower back. If it does feel painful you’re not engaging your gluts to lift your legs, you’re probably only using back muscles so really focus here.
- Swimming: This is a great Pilates exercise. Laying on belly again, keeping abs engaged to support your back, lift arms and legs to hover off the floor and then in a quick motion alternate lifting opposite arm and leg even higher. You can use the breath pattern breathing in for a count of 4 and out for a count of 4. Do 10 rounds of the breath pattern moving the whole time.
That’s the workout! Once you’ve completed the final swimming exercise push your self back into a nice child’s pose to stretch your lower back and gluts. Nice work everyone! You really only need to do everything one time. Of course if you’d like you can repeat this workout in a couple of hours or again before bedtime. Add some glut exercises into your weekly workout routine. You won’t regret it! See you tomorrow!!